Standing · No equipment
Squat with Rising Palm Press
Legs
Shoulders
Lower into a squat with your hands in front of you, then rise and sweep your arms up in an arc.
Standing
Main workout
Overhead Squat Drop
Standing legs movement. Raise your arms overhead in a circle and lower into a squat while keeping your chest open.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 1,736
- Popularity rank
- #103of 142
- Difficulty
- 5/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Raise your arms overhead in a circle and lower into a squat while keeping your chest open.
Rise back up and repeat.
About Overhead Squat Drop
Overhead Squat Drop combines a circular overhead arm path with a squat and return. The name describes the sequence; the descent should remain deliberate rather than a sudden drop.
What to focus on
- Watch when the arm circle accompanies the knee bend.
- Control the rise as carefully as the lowering.
Make the movement smaller
Use a shallow squat and draw the arm circle below overhead height.
A mistake to watch for
Falling rapidly into the bottom position. Shorten the bend until you can stop and reverse it smoothly.
Practice time and pacing
The app assigns 30 seconds to Overhead Squat Drop. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 13 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Wide Squat with Clasped Hands
Legs
Glutes
Stand wide with toes turned slightly out and clasp your hands in front of you.